How to get your body back after a baby?!

Not your pre baby body, but your strong post baby body!

“Pregnancy is Temporary, Postpartum is forever”

Our primary goal postpartum is to help you recover from pregnancy and delivery, rather than help you “get your pre-baby body back.” There are three main phases and each phase is further divided into stages:

  1. Rehab and Retraining (Weeks 0-6): contains three stages, each lasting two weeks.
  2. Return to exercise training (Weeks 7-18): contains two stages, each lasting six weeks.
  3. Bulletproof your body (Week 19-42): contains three stages, each lasting eight weeks.

Rehab and Retraining focuses on retraining the motor patterns of your core muscles and your ability to properly recruit those muscles.  

Stage 1: Weeks 0-2: Exercise Recommendations

  • Rest as much as possible throughout the day
  • Do one to two sets of 10 Connection Breaths per day
  • Walk no more than 10 minutes once or twice per day at an easy restorative pace.

Stage 2: Weeks 3-4: Exercise Recommendations  

  • Rest much as possible throughout the day
  • Do one to two sets of 10 Connection breaths per day
  • Walk no more than 20 minutes once or twice per day at an easy, restorative pace
  • Perform one to two sets of the circuit below:
  • Half kneeling hip flexor stretch 15-30 seconds
  • Glute Bridges 10 reps
  • Open Book 10 reps
  • Clamshell 10 reps
  • Seated rows (cable or band) 10 reps
  • Bodyweight box squat 10 reps

Stage 3: Week 5-6: Exercise Recommendations

  • Rest as much as possible throughout the day
  • Do one to two sets of 10 connection breaths per day
  • Walk no more than 30 minutes once or twice per day at an easy, restorative pace
  • Perform one to two sets of the circuit below:
  • Half Kneeling Hip Flexor Stretch 15-30 seconds
  • Glute Bridge 10-15 reps
  • Bodyweight Squats 10 reps
  • Band Pull Aparts 10 reps
  • Bodyweight Reverse Lunge 10-15 reps
  • Wall Slides 10-15 reps

Return to exercise training: this phase includes progressions to help you safely transition into more intense exercise.

Stage 4: Weeks 7-12: Exercise recommendations  

  • Rest when you can throughout the day
  • Walk no more than 45 minutes per day an easy, restorative pace, as your energy level and schedule permit
  • Strength train two or three days per week as your energy level and schedule permits.

Stage 5: Weeks 13-18: Exercise recommendations

  • Rest when you can throughout the day
  • Walk no more than 60 minutes per day at an easy, restorative pace, as your energy level and schedule permit.
  • If you feel up to it, ease back into moderate-intensity cardio session per week for 15-30 minutes and one high-intensity cardio session per week for 10-15 minutes.  

Bulletproof your body: in this phase your workout frequency and intensity increase.  

Stage 6: Weeks 19-26: Exercise Recommendations

  • Rest when you can throughout the day
  • Strength train two to four days per week as your energy level and schedule permit.  
  • Perform HIIT once a week (biking, rowing, walking on an incline, etc.) with rest interval at least twice as long as your work intervals. Repeat 10 to 15 minutes
  • Perform one to two MIC sessions per week for 15-30 minutes, keeping your heart rate between 120-140 bpm
  • Walk or perform another restorative activity (hiking, biking, restorative yoga, etc.) as often as your energy level and schedule permit.

Stage 7: Weeks 27-34: Exercise Recommendations:

  • Strength train two to four days per week as your energy level and schedule permit
  • Perform HIIT one to two time per week (biking, rowing, walking on an incline etc.) with rest intervals at least twice as long as your work intervals. Repeat 10 to 15 minutes. You can run for you interval training if you have completed all of your rehab work and are completely pain free, but use rest intervals, meaning if you run at a very high-intensity for 30 seconds, you should rest for at least 60.  
  • Perform one to two MIC sessions per week for 20-40 minutes, keeping your heart rate between 120 and 140 bpm.
  • Walk or perform another restorative activity (hiking, biking, restorative yoga, etc.) as often as your energy level and schedule permit.

Stage 8: 35 weeks and Beyond: Exercise Recommendations:

  • Strength train two to four days per week as your energy level and schedule permits.  
  • Perform HIIT one to two times per week (biking, rowing, walking on an incline etc.) with rest intervals at least twice as long as your work interval.  
  • Perform one to two MIC sessions per week for 20-40 minutes, keeping your heart rate between 120-140 bpm.
  • Walk or perform another restorative activity (hiking, biking, restorative yoga, etc.) as often as your energy level and schedule permit.

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